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Month: August 2021

210824

Verdant CrossFit, Verdant CrossFit North – CrossFit BBCY: Metcon (AMRAP – Reps) Barbell Cycling: Every :90 x 6 6-10 Clean and Jerk @ Grace WeightPick a number you can do unbroken. Focus on mechanics of reloading barbell from the jerk weight is medium record reps (ie. 6-10) Metcon (AMRAP – Rounds and Reps) 12 Min […]

08242021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: DB Shoulder Press (8-8-8-6-6) DB Shoulder Press Superset w/: DB Bent Over Row 8-8-8-6-6 reps for bothBuild weight across sets MET: Metcon (Time) 2 Rounds 15 Cal Bike 30 Push-Ups Time Cap: 7min

210823

Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (4 4 4 4 4) goal is to use 85% of snatch for all sets ADVANCED OPTION (do this if you have v good OHS positioning and lots of BB experience) 2 SNBL + 2 OHS *between each set :30-1:00 Wall facing HSH or scale WOD: […]

08232021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: KB Front Squat (10-10-10) 10 KB Front Squats Superset w/: 6 EA Double KB/DB Box Step UpsRecord weight of KB for Front Squats MET: Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 KB Clusters (26) 100m Farmers Carry 10 Supine Ring Rows100m Farmers Carry counts […]

210821

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 3 3) 1 and 1/4 Front Squats ~ 70% The Hulk (AMRAP – Rounds and Reps) 12 AMRAP 5 Front Squats (185/135) (135/95) 7 Box Jumps (30/24) (24/20) 10 AKBs (70/53) (53/35)SMAAAASSHHHHHH!!!

08202021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite MET: Metcon (Time) 10 Rounds For Time: 250m Row 11 Russian KBS (35) 6 Pull-Ups

210820

Verdant CrossFit, Verdant CrossFit North – CrossFit Oh No… (Time) 21-15-12-9-6 SA DB Overhead Squat 50/35 Burpee Kipping Pull-Up Handstand Push – Up Oh No… Part II (Time) 15-12-9 SA DB Overhead Squat 50/35 Handstand Push-Up Kipping Pull-Up Burpee

210819

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (3 3 3 3) Touch and Go! Work on regripping, stabilizing, and then touching ground! BB: Metcon (Weight) 4 Rounds 10 Power Snatch 10 Hang Power Clean 10 Push Jerks Rest 2:00Goal is to work on barbell cycling. Fast, unbroken reps with manageable weight. RX = […]

210818

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Rack Step Up (6 6 6 6) try for 20-30% of Front Squat WOD: Metcon (AMRAP – Rounds and Reps) 19 Min AMRAP 30 Toes to Bar 30 Box Jump 30/24 30 Burpees to Bar

08172021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (3 2 2 ) Back Squat 3×80 2×85 2×90 WoD: Metcon (Time) 70 Wallballs Every time you break, 15 ab mat sit-ups